I know you have heard the phrase “brain food” and you might have wondered if it really is true. It is. As I age, my short-term memory is not as good as I would like it to be, so that interests me. Much research shows brain food wards off dementia and even shows a decline in Alzheimer’s disease.

Some foods that are highly effective in improving memory, mood, concentration and overall clarity include the following, according to a health blog by Directory Journal.

Blueberries most notably have been shown to improve memory function and research has found they can reverse age-related declines in motor function, balance and coordination. Blueberries are rich in antioxidants, too.

Broccoli has been shown to improve memory function and slow the aging process.

Now, wouldn’t it be wonderful to have a menu that would fit all that in? Try this: Broiled or baked salmon, steamed broccoli, green salad with flax seeds, blueberries and walnuts, whole grain roll, coffee and dark chocolate mousse.

But for practical reasons, you would not want to eat that menu for all meals. It would become boring.

This week and next I will have recipes that will help you consume some of the very best “brain foods.”

I am going to give you some suggested recipes and cooking techniques to make your menu planning even healthier.

Nora Sweat, author of ”Mama and Me,”is a native of Hardin County and a retired home economics/family and consumer science teacher. She can be reached at norasweat@thenewsenterprise.comor by mail at 408 W. Dixie Ave., Elizabethtown, KY 42701.

Blueberry Walnut Salad

Mixed salad greens

1 pint fresh blueberries

¼ cup walnuts

½ cup raspberry vinaigrette salad dressing

¼ cupcrumbled feta cheese (optional)

Flax seeds

In a large bowl, toss the salad greens with remaining ingredients except feta. Top with feta cheese to serve.